Effect of saturated fats on heart
Humans have been consuming saturated fats since hundreds of thousands of years. They were considered to trigger heart disease, but new data proves that to be completely false. Saturated fats have been considered harmful for their effects on the heart. Recently a result given by Annals of internal medicine has sparked up a debate on effects of fats on heart health.
The studies involved more than 600,000 people from various countries. Some people already had heart disease whereas others did not. The researchers reanalyzed through an approach called meta-analysis.
They analyzed whether different fats helped or harmed your heart. The different fats are:
Saturated fats (found in meats, baked foods, and whole-fat dairy products)
Monounsaturated fats (found in canola and olive oils)
Polyunsaturated fats such as omega-3 and omega-6 (found in nuts, fish, seeds, and vegetable oils)
Trans fats (found in baked foods and fried foods)
The results showed that Saturated fats, suspected for heart disease risks, had no significant effect. Neither did the monounsaturated fats claims study researcher Dariush Mozaffarian MD, at the Harvard School of Public Health.
But the Trans fats known to raise bad cholesterol and reduce good cholesterol were found to cause a higher risk of heart disease, as expected.
The idea that saturated fat is harmful to the heart was mostly based on preclinical trials and other short-term trials that looked only at people’s cholesterol levels, not at whether they really had heart attacks.
Dariush Mozaffarian, MD, an associate professor of medicine and epidemiology at Harvard Medical School debunks such studies and says “Those studies are useful for making hypotheses but not reliable for making recommendations.
Researchers discovered that cutting down saturated fat didn’t create much difference, until you considered what people consumed instead of it.
Replacing animal fats with vegetable oils, for instance, using soybean oil in place of butter found to lower LDL cholesterol levels and disease risk. While trading
But trading your bacon for the bagel doesn’t work. Cardiovascular nutrition Laboratory at TUFTS University discovered that when the saturated fats are replaced with carbs your triglycerides will rise and your good HDL (High-density lipoprotein) cholesterol can go down. Low HDL and high triglycerides are risk factors for cardiovascular disease and predispose to metabolic syndrome, a group of health problems linked to heart problems.
A study conducted in England discovered that people on a low-carb diet had improved cholesterol levels than those on a considerably low-fat diet even though the low-carb group was taking more amount of saturated fat.
This might be because people eating fewer carbs produce less insulin, which may
Lower fat storage, control hunger and thereby controls cholesterol levels.
There are few reasons not to fear saturated fats:
1.Saturated fats raise the size of LDL cholesterol
Cholesterol is an important component in the body. Without cholesterol, we would die and the human bodies have developed mechanisms to manufacture it. Therefore, it is essential for the body.
But a protein that carries cholesterol in the blood, LDL has shown increased risk of heart disease.
However a research study shows that there are few subtypes of LDL:
Small, Dense LDL: Particles that are tiny, dense and penetrate the arterial wall easily.
Large LDL: These particles are large and fluffy like atuft of cotton and are not related to any elevated risk of heart disorder.
Saturated fats raise the large subtype of LDL; saturated fats mildly raise the cholesterol levels in the blood.
2.Saturated Fats Raise HDL cholesterol
A fact that is often ignored is that the saturated fats also affect another type of cholesterol named HDL.
HDL (High-density level cholesterol) is good cholesterol that transports cholesterol away from the arteries and closer to the liver, where it may be excreted. The saturated fats raise blood levels of HDL. The higher your HDL levels, the lower the risk of heart disease.
3. Saturated fats do not cause damage to the heart
A review article published in 2010 examined data from 347.747 individuals.
The study proved that there is absolutely no link between the use of saturated fats and increased risk of heart disease. It is an unproven myth that the saturated fats caused damage to the heart.
4.Saturated fats don’t get damaged in higher temperatures
Saturated fats are less prone to react with oxygen than unsaturated fatty acids.
Unsaturated fats, primarily polyunsaturated, contain many double bonds and are more likely to undergo oxidation. When unsaturated fats react with oxygen during cooking at considerably high temperatures, they form toxic products.
5.Saturated Fats May Lower The Risk of Stroke
A stroke is caused by the obstruction or clotting of blood vessels in the brain. Strokes can damage brain tissue and are the second leading causes of death in western countries after heart disease.
There are a vast number of studies that proved that saturated fat intake is associated with a reduced risk of stroke.
Therefore, saturated fats such as butter and coconut oil need to be chosen when cooked at high temperatures, as they are more stable and do not react with oxygen.
Follow these 6 rules when you consider saturated fats in your diet.
1.Eat whole foods
If you eat heart healthy and nutrient-rich products such as whole grains, beans, nuts, and fish, then saturated fat doesn’t bother you
2.Look out for the health benefits
Saturated fat may not be bad, but it doesn’t provide the same health benefits as unsaturated fat. So don’t rely on cooking with butter or binging on meat. Fish, lentils and beans are much healthier sources than meat.
3. Choose low-fat dairy products
Low-fat milk and Yogurt are better choices as they contain fewer calories just as much as vitamin-D and calcium.
4.Choose vegetable oils
Choose liquid vegetable oils, such as canola and olive that are a mix of PUFAs and MUFAs. Some people prefer coconut oils but there is no valid evidence that it is healthier than these oils.
5. Keep a track on your carbs
Get most of your carbohydrates from fruits, whole grains and vegetables not from sugar and refined starches such as desserts and crackers.
6.Treat yourself to Dark chocolate
Take a small piece about one ounce a day. The saturated fat is not harmful to your health as the flavonoids present in the chocolate protect the cells from damage.
Conclusion: According to the recent survey, saturated fats are found to be neither good nor bad. They are just harmless and can be consumed in the foods, as there is no valid proof that they are linked to the risk of elevated heart disease.
- Effect of saturated fats on heart, Effect of saturated foods on heart, Effect of saturated fat on heart disease
- Saturated Fat Consumption and Risks, Saturated Fatty Acids and Cardiovascular Disease, Is saturated fat good or bad?
- Effects of fats on heart health, different fats helped or harmed your heart, Saturated fats raise the size of LDL cholesterol
- Saturated fats do not cause damage to the heart, Saturated fats don’t get damaged in higher temperatures
- Saturated Fats May Lower The Risk of Stroke, Does saturated fat make you fat?
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